We live in toxic environment for eating disorder recovery. We are constantly bombarded with media messages that thinness equals perfection, success and beauty. Add that to our own relentless negative self talk that we are not good enough, not thin enough, not smart enough, and just not enough can take a toll on fragile tools of recovery. Here are the top 5 ways to prevent relapse. 1. Avoid the scale. Weighing, for most people, is a surefire way to slide the slippery slope to relapse. Most people struggling with eating disorders, distortions and low body esteem are likely to misinterpret their weight, regardless if their weight is higher or lower than expected. If their weight is higher than expected, feelings of being out of control, self loathing and body hatred are common. This can lead to more food restriction and excessive exercise. Sometimes weighing can trigger overeating. The person struggling with the eating disorder may feel so frustrated and defeated, they end up over or binge eating. This may go on for days or months until the next cycle of restricting. If weight is lower than expected, the reward center of the brain does a happy dance. Fireworks explode and the Hallelujah chorus breaks out….until the person with the eating disorder looks down. “Hmmmm, one more pound and my stomach will be flat.” And thus begins the never ending quest for perfection. 2. Avoid “Recovery” Instagram, Tumblr, and similar sites. These so-called recovery accounts are another quick route to a rocky recovery. These sites typically advertise a person’s lowest weight, goal weight, current weight and pictures of stomachs, thighs and food. Is it really helpful to know all of this information? Those struggling with eating disorders tend to be a competitive group and these pictures are an invitation to relapse. Some of my clients also find talking about recovery or reading recovery books or blogs can be triggering. The authors often tell stories about the worst of times in the midst of their eating disorder which can lead my clients to minimize their own issues with food and body image. Perhaps even worse, my clients feel they are “failing recovery.” 3. Follow your meal plan. If you are in recovery from an eating disorder it is probably safe to assume that your hunger and fullness cues are faulty. Continued under eating causes hunger cues to disappear. Additionally depression and anxiety can lower hunger and appetite. Continued overeating creates an increased hunger. Most people in recovery need to use a meal plan as their guide for at least a year before embarking intuitive eating. Meal plans teach normal eating habits and skills that need to be relearned before doing it on your own. Meal plans normalize eating and even after hunger cues return, they provide a foundation for eating intuitively, the ultimate goal. 4. Not practicing daily gratitude. Need an attitude change? Try listing the things you are grateful for. Even negatives can turn into positives with perspective. For example, are you hating your body? Be thankful that you have a body and that you can walk, run and laugh. Gratitude can help shift values and broaden ideas.

Excellent post!! I wish everyone in recovery could be reminded of these tips! Seeing that number is so dangerous and triggering, but please know that that number does not define who you are as a person. If you are at a weight that your nutritionist says is healthy for you, please don't try to lose any weight, because you have worked so hard in recovery by challenging yourself so much to gain and maintain that weight. That number can be so overwhelming and throw you out of track, because that number is way too huge for Ed. Any number is not good enough for Ed. You may think that that's not true and that once you reach a certain number you'll be happy, but that target always moves so you'll never be satisfied. Ed will only be satisfied when you're dead because then he won't even be able to talk to you. I completely agree about being extremely cautious about "recovery" posts on social media. A lot of times, I find myself comparing myself with them, and it's so triggering for Ed because I wasn't as good at my eating disorder than they were. A lot of the "recovery posts" are filled with pictures of emaciated bodies, which are way too triggering. If you feel like recovery stories help you recover, I suggest you read them from www.anad.org/my-recovery-story/ I definitely agree with trying to not view everything negatively. Ed looks for the opportunity when you feel beat down, because he is more likely to persuade you to go against recovery.